Vegetable Coconut Sambar

Vegetable Coconut Sambar takes approximately 45 minutes from beginning to end. For $2.35 per serving, you get a main course that serves 4. One portion of this dish contains about 15g of protein, 19g of fat, and a total of 411 calories. 58 people were impressed by this recipe. It is brought to you by foodandspice.com. If you have turmeric, fenugreek seeds, cayenne, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free and dairy free diet. Overall, this recipe earns a spectacular spoonacular score of 87%. Similar recipes include Organic Ravan Idlis With Sambar & Chutney, Very Coconut Cake With Very Coconut Buttercream, and Japanese Vegetable Stew.

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1/2 teaspoon asafetida

1 teaspoon brown mustard seeds

4 to 6 fresh red cayenne peppers, seeded and chopped

2 tablespoons chana dal, rinsed

2 tablespoons coconut oil

3 tablespoons coriander seeds

1 teaspoon cumin seeds

1 teaspoon cumin seeds

small handful of dried curry leaves

1 drumstick, sliced

1 small eggplant, diced

1/2 teaspoon fenugreek seeds

1/2 teaspoon fenugreek seeds

handful of fresh chopped cilantro

1 small potato, peeled and diced

2 red bell peppers, seeded and chopped

1 dried whole red chili, broken into bits

sea salt to taste

2 teaspoons sesame or other oil

3 to 4 shallots, minced

1/4 cup tamarind pulp

2/3 cup toor dal, rinsed

1/2 teaspoon turmeric

5 tablespoons unsweetened dried shredded coconut

1/4 cup water

1 1/2 cups hot water

2 1/2 cups water

Equipment:

frying pan

food processor

sauce pan

blender

bowl

Cooking instruction summary:

To make the paste, heat the oil in frying pan over medium heat. When hot, add the fenugreek seeds, cayenne peppers, asafetida, cumin seeds, coriander seeds and chana dal. Stir and fry for a few minutes until the seeds have darkened a few shades. Remove from heat and transfer the mixture to a food processor or blender along with the coconut and 1/4 cup water. Blend into a paste, adding just a bit more water if necessary. Set aside.In a medium saucepan, combine the toor dal and 2 1/2 cups water. Bring to a boil, cover, reduce the heat to medium-low, and simmer gently for 1 hour until the dal is very soft. Stir occasionally. Do not drain.Meanwhile, soak the tamarind pulp in 1 1/2 cups hot water for 30 minutes. Strain the tamarind liquid into a bowl, squeezing out as much liquid from the pulp as possible. Discard the pulp and set the liquid aside.Heat the coconut oil in a large saucepan over medium heat. When hot, add the mustard seeds, cumin seeds, fenugreek seeds, chili and curry leaves. Stir for 30 to 60 seconds until the mustard seeds turn grey and begin to splutter and pop.Add the shallot and stir for another 2 minutes. Add the vegetables, tamarind juice and salt to taste. Cover and simmer for 10 minutes until the vegetables are tender. Stir in the cooked toor dal and the paste and simmer for another 5 minutes. Add 1/4 to 1/2 cup water if the sambar is too dry. Stir in the fresh cilantro or use as a garnish.

 

Step by step:


1. To make the paste, heat the oil in frying pan over medium heat. When hot, add the fenugreek seeds, cayenne peppers, asafetida, cumin seeds, coriander seeds and chana dal. Stir and fry for a few minutes until the seeds have darkened a few shades.

2. Remove from heat and transfer the mixture to a food processor or blender along with the coconut and 1/4 cup water. Blend into a paste, adding just a bit more water if necessary. Set aside.In a medium saucepan, combine the toor dal and 2 1/2 cups water. Bring to a boil, cover, reduce the heat to medium-low, and simmer gently for 1 hour until the dal is very soft. Stir occasionally. Do not drain.Meanwhile, soak the tamarind pulp in 1 1/2 cups hot water for 30 minutes. Strain the tamarind liquid into a bowl, squeezing out as much liquid from the pulp as possible. Discard the pulp and set the liquid aside.

3. Heat the coconut oil in a large saucepan over medium heat. When hot, add the mustard seeds, cumin seeds, fenugreek seeds, chili and curry leaves. Stir for 30 to 60 seconds until the mustard seeds turn grey and begin to splutter and pop.

4. Add the shallot and stir for another 2 minutes.

5. Add the vegetables, tamarind juice and salt to taste. Cover and simmer for 10 minutes until the vegetables are tender. Stir in the cooked toor dal and the paste and simmer for another 5 minutes.

6. Add 1/4 to 1/2 cup water if the sambar is too dry. Stir in the fresh cilantro or use as a garnish.


Nutrition Information:

Quickview
410 Calories
15g Protein
19g Total Fat
52g Carbs
23% Health Score
Limit These
Calories
410k
21%

Fat
19g
29%

  Saturated Fat
12g
76%

Carbohydrates
52g
18%

  Sugar
13g
15%

Cholesterol
17mg
6%

Sodium
266mg
12%

Get Enough Of These
Protein
15g
30%

Vitamin C
117mg
142%

Fiber
16g
66%

Vitamin A
2525IU
51%

Manganese
0.94mg
47%

Vitamin B3
9mg
45%

Folate
132µg
33%

Vitamin B6
0.65mg
33%

Iron
4mg
26%

Potassium
912mg
26%

Magnesium
81mg
20%

Copper
0.38mg
19%

Phosphorus
170mg
17%

Vitamin K
14µg
14%

Vitamin B1
0.21mg
14%

Vitamin E
1mg
12%

Vitamin B2
0.2mg
12%

Calcium
117mg
12%

Selenium
7µg
11%

Vitamin B5
1mg
10%

Zinc
1mg
10%

Vitamin B12
0.1µg
2%

covered percent of daily need
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